By Carolyn “Carrie” J. Lee, PhD, CNE, RN
What pregnant woman doesn’t have crazy food cravings during pregnancy? And explaining the extra weight gain as “baby weight?”
Sorry – pregnancy isn’t a time to pack on the pounds by caving into ice cream and other cravings. During your pregnancy, you’ll need roughly an additional 300 calories a day, which you can get through nutritious choices, not sugar-laden empty calories.
If you’re experiencing nausea, heartburn or physical discomforts as your pregnancy progresses, try eating smaller meals throughout the day rather than two to three large ones. Both too little or too much weight gain increase the health risks for you and your baby. Current recommendations from the American College of Obstetricians and Gynecologists regarding weight gain are:
- Underweight: 28-40 pounds
- Normal weight: 25-35 pounds
- Overweight: 15—25 pounds
- Obese: at least 15 pounds
- Expecting twins: 35-45 pounds
What to avoid
Current recommendations are to avoid alcohol, smoking and illegal drugs. Tell your healthcare provider about any over-the-counter or prescription medications you’re taking to determine if they’re safe in pregnancy or if you’ll need an alternative or to come off of the medication altogether.
Avoid mercury which is common in certain fish, including swordfish, tilefish, mackerel and shark. Avoid raw or undercooked meats, and limit caffeine to no more than one soda or 6 oz cup of coffee daily, each of which typically contain less than 200 milligrams of caffeine, to reduce your risk of miscarriage.
This is also not the time to frequent your favorite deli. Processed meats, like deli meats and hot dogs, unpasteurized milk and soft cheeses, prepared and uncooked meats, poultry and shellfish can contain a bacteria that causes an illness called listeriosis, which is particularly harmful to you and your baby during pregnancy. Flu-like symptoms can emerge several weeks after contamination and if you get infected, this disease can cause miscarriage or stillbirth. Tell your healthcare provider if you develop these types of symptoms. If listeriosis is found, you and your baby can be treated with antibiotics.
Unusual food cravings
Perhaps you’ve heard of some pregnant women craving or actually eating clay, ice or corn starch (among other things). This condition is called pica and involves eating non-food substances, including gravel! More research is needed to determine what causes women to crave non-food items and if you’re having these cravings, talk to your healthcare provider. Most women with pica are reluctant to reveal this to their provider, but it’s important to discuss the risks of pica for you and your baby.
And regarding food cravings, pregnancy is a time to occasionally indulge reasonable food cravings as long as the majority of your diet is healthy and meeting you and your baby’s nutritional needs. Eat well – be well!
About the author:
Carolyn (Carrie) J. Lee, PhD, CNE, RN, is an associate professor of Nursing at the University of Toledo College of Nursing in Toledo, OH. She is also an expert advisor to Health4Women.org and Healthy Mom & Baby magazine.
